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Walnuts Are Winners

If you're looking for an all-natural, high-quality source of antioxidants, one of your best bets is walnuts. A new analysis has found that a handful of walnuts has nearly twice the antioxidants as an equivalent amount of any other nuts, and that the antioxidants in walnuts are two to 15 times as potent as vitamin E. The analysis, by Joe Vinson, Ph.D., of the University of Scranton in Pennsylvania, ranked walnuts above eight other varieties of nuts including almonds, pecans, pistachios, Brazil nuts, hazelnuts, cashews, macadamias and peanuts. In a presentation to the National Meeting and Exposition of the American Chemical Society in March 2011, Vinson noted that nuts in general are packed with high quality protein as well as vitamins, minerals and dietary fiber. Even though nuts are high in calories, Vinson said only about seven walnuts a day are needed for the health benefits documented in earlier studies.

Start enjoying walnuts' health benefits now, and try this savory Garlic Walnut Dip. For a sweet, walnut-studded finish to a meal, try my Carrot Cake recipe.

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Reader Comments (7)

I had a bad case of diverticulitis six years ago. Since then, I've been mostly ok. I got a mild infection or at least some inflammation in my lower left abdomen (the diverticulitis area) recently, as I'd been eating blueberries daily for a year, not knowing they had seeds.

Can someone with diverticulosis eat walnuts? Are there any nuts safe for me to eat? If not, how do I best get my fats? Thanks.

July 8, 2011 | Unregistered CommenterSteve

Hi Steve,

Per the National Institute of Health (NIH):

"Avoidance of nuts, popcorn, and sunflower, pumpkin, caraway, and sesame seeds has been recommended by physicians out of fear that food particles could enter, block, or irritate the diverticula. However, no scientific data support this treatment measure. Eating a high-fiber diet is the only requirement highly emphasized across the medical literature. Eliminating specific foods is not necessary.

The seeds in tomatoes, zucchini, cucumbers, strawberries, and raspberries, as well as poppy seeds, are generally considered harmless. People differ in the amounts and types of foods they can eat. Decisions about diet should be made based on what works best for each person. Keeping a food diary may help identify what foods may cause symptoms."

July 9, 2011 | Unregistered CommenterNancy

The walnut article says, "only about seven walnuts a day are needed for the health benefits documented in earlier studies." Does that mean 7 halves or 7 whole nuts?

Thanks for the feedback.

July 10, 2011 | Unregistered Commenterorganicwench

Are organic walnuts better? Also are sprouted walnuts healthier??

July 10, 2011 | Unregistered CommenterMark

We add chopped walnuts to our fresh veggie or fruit salads. They add a nice complimentary texture and taste to greens, tomatoes, carrots, bits of various cheeses, de-frozen peas and corn, sprouts, seeds, etc.

July 11, 2011 | Unregistered CommenterFrances

Walnuts are very good for health,they are richest source of proteins. Five to seven walnuts a day are enough for good health.

July 11, 2011 | Unregistered CommenterHemroid Treatment

I love snacking on walnuts. I actually prefer it over any other nuts; it's very healthy (not to mention tasty) and so every chance I get, I take home some from the groceries. I'm not really particular whether it's the organic or not, I just grab what's available in the store I happen to. :)

July 14, 2011 | Unregistered CommenterJenn Brigole
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